Ab Stretches – Ask Doctor Jo

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These ab stretches will help stretch and rebalance the abdominal muscles. Your abdominal muscles can become tight and sore for many reasons including working out too hard and bad posture. When they become tight and sore, they promote more bad posture. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/content/ab-stretches

For the first stretch, you will lie down on your stomach in the prone position. Prop up on your elbows, and hold it for 30 seconds, doing it three times. If that is not enough of a stretch, you can come up into a pushup position with your arms, but keep your hips on the ground. If this is still not quite enough of a stretch, you can go up to your knees, and then drop your stomach down towards the ground getting a big abdominal stretch.

The next stretch will be with a Swiss or therapy ball. You want to lie on your back with your feet on the ground in a table top or half bridge position. Roll enough over it to let your head drop off. If this is not enough of a stretch, you can reach your arms up and back and let them hang down. Hold this for 30 seconds, and do it three times.

Now you will get into a tall kneeling position. You can also do this one standing up, but you might get a better stretch on your knees. Reach your arm up and over to the opposite side. That will get your outer abs. If you want more of a central stretch, reach over and back. Hold this for 30 seconds, and do it three times on each side. You can alternate back and forth or do them all on one side at a time.

The last stretch will still be in tall kneeling. This one is a little tougher, and a stronger stretch, so you might not want to do it the first time until you loosen up your abs some. Lean back while in tall kneeling, and reach for your heels. Grab onto your heels, and arch your back pushing your chest upward towards the ceiling. Hold this for 30 seconds, and do it three times.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic):

Exercise Ball Core and Back Strengthening Exercises (Moderate):


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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.


Ab Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

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Amanda Nicholas says:

so iv always been pretty skinny my whole life, recently iv had a change i started a new medication which has caused me to put on alot of weight. iv never really been over 100. now im like 130 the change has made me so tired. all the time, its so much of a big change so fast iv gained this weight in 3 months. so iv recently started exercising and my stomach is killing me from the pain of it. so i just tried your stretches before exercising and im having trouble with the last one. it hurts my legs is that normal? iv tried suttle work out and it does hardly nothing like im not losing any weight. iv even changed my diet so im gonna stick to experiencing. im just gonna deal with the pain until there is none i guess. but yeah im not sure im doing the last one right either that or im more out of shape then i thought. i know in 3 months i went from Waring a 0 to 1 in jeans to a 4 – 5 in jeans my husband and i can ware the same size jeans now and its killing my self esteem. like i wanted gain weight but not this much… i talked to my dr about the medication she said that is a side effect and isnt worried about it but she isnt me and i dont like the weight but need the medicine it sucks.

Andy Boy says:

thanks dr.jo

Mudassar Muneer says:

hello madam. madam should we warm up before cobra stretch or start right away

Fireassassin16 says:

Damn that really helped guess my abs were really tight thank you

IRON5 says:

I always thought the stretch at the beginning was for lower back?

Ramauld Ramharack Micah Nicholos says:

Does this tighten up loose skin after weight loss

therealsmitty says:

You're great your stretches help so much i just got back in my workout groove and that first week of soreness is killing me

Stupidadi says:

Should I do these after I do ab workouts?

Jerry West says:

Disclaimer Alert!!!! Disclaimer Alert!!!!

Vinny Tan Stephanie says:

hallo doc, thank you very much for ur awesome videos😊..do you have abs workout video for someone who have herniated disc? thank you☺

HR Estherson says:

I have grion
Now it turns grion and lower abdominal pain
Please can you help out

Danno [insert last name here] says:

any advise for lower back pain when working out

4ever16c 4ever16c says:

Is it normal to have abs pain in one spot last for days after doing abs cranches… In the gym the coach gives me cranches everyday for my abs even when I have pain in my abs … I'm new so i never did this kind of exercise before

4ever16c 4ever16c says:

So i have pain in my lower abs after gym exercises (abs cruches) and it last for days so is it normal to have this kind of pain and is this stretches help me to get ride of the pain thank you so much i really like your channel

Daywaren Stewart says:

I really like the fact that you give options.

Sparkle 1914 says:

Thanks, I love these!! Gentle but effective.

Dębby H says:

Do u have a ab workout for lower back injuries…I had a ruptured disk 4 years ago. I cant find simple yet effective abdominal exercises that dont hurt my back 🙁 I still suffer extreamly painful spasms down the side that got hurt, tricky finding a routine I like. I am not toned or strong so starting at the begining.

Josiah Archuleta says:

she's pretty

DVC says:

👍👍❤ 🐕 🐾 🐾

Hughes Gaba says:

Your videos are very helpful. Thanks so much..

Jake Wilde says:

doctor I know this is irrelevant to this wonderful video of yours. I just wanna know any treatment or remedy for skeletal overbite without going under the knife… looking forward to your wonderful reply. have a good day

Brother Woodrow says:

Thanks for making physio-channels great again!

Alexandria Rojas says:

do you have a video on ab strengthening exercises for those with very weak abdominal?

Benny Frank the 3rd says:

Thanks for the vids! Very helpful.
Btw, your dogs have very nice teeth. What do you feed them and do you brush their teeth?

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